Foods that harm and foods that heal

8/12/2019 Foods that harm and foods that heal

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Australia and New Zealand have some of the best food supplies in

the world. In spite of such abundance (or perhaps because of it),

many people make poor nutritional choices. The typical diet in

both countries is high in fat, salt, sugar and alcohol and low in dietary

fibre. As a result, more than two-thirds of men, just over half of all

women and a quarter of our children are overweight.

Although coronary heart disease has dropped markedly over the

last 35 years, rates are still high and there is currently concern that the

increasing incidence of obesity will lead to a rise in heart attacks. High

blood pressure is also common and type 2 diabetes has tripled in the

last 20 years. Australia and New Zealand also have among the worlds

highest incidence of colorectal cancer.

Thats the bad news. The good news is that its easy to make changes

to reduce the risk of every one of these health problems, once you

understand more about food and nutrition.

Adopting a healthy diet can allow you to control your weight, increase

your energy levels and prevent many health problems. It can also reduce

the risks associated with high blood fats and can help prevent conditions

such as type 2 diabetes, gallstones, high blood pressure and heart

disease, some cancers, iron-deficiency anaemia, constipation, joint

problems and osteoporosis.

Nutrition is a minefield of misinformation, and many people report

that they are confused about what they should be eating, and dont know

where to go for sound advice they can understand. Facts from genuine

experts can reduce confusion and provide a simple guide to healthy and

enjoyable eating that can lead to improved health and energy.

Arranged alphabetically, each entry in Foods that Harm, Foods that

Healhas been written by experts and has been thoroughly checked to

ensure it is relevant for Australians and New Zealanders. All facts and

figures come from qualified and unbiased sources.

Foods that Harm, Foods that Heal will increase food literacy, and,

as we learn more about food and nutrition, we can free ourselves from

conflicting theories and confusion about different diets and understand

just how good and easily achievable a healthy diet can be.


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Hundreds of studies link fruit

and vegetables rich in anti-

oxidants to a lower risk of

heart disease, cancer and many

other illnesses. But is it due to

some specific compounds found

in plant products or is it some

special combination of nutrients?

Or is it that people who eat lots

of fruit and vegetables eat less

meat, or that they consume fewer

kilojoules? Whatever the case,

the anti-oxidant theory merits

investigation.

Just as a burning fire needsoxygen, every cell in our bodies

needs a supply of oxygen to derive

energy from digested food. But

consuming oxygen generates free

radicals, unstable molecules that

can damage healthy cells. Free

radicals are highly reactive because

they contain an unpaired electron,

and electrons prefer to pair up. So

free radicals search for a molecule

from which they can steal an

electron. The molecular victim then

goes in search of an electron to

satisfy its deficiency and sets off a

chain reaction that results in the

creation of more free radicals. A

molecule that has lost electrons in

this way has been oxidised.

Other factors can also promote

free-radical formation in the body,

such as radiation (including X-rays),

cigarette smoke, alcohol and

environmental pollutants. Excessive

free radicals can damage DNA and

other genetic material. The bodys

immune system seeks out and

destroys these mutated cells, butthis mechanism declines with age.

Anti-oxidants are molecules

that interact with and stabilise free

radicals, preventing the damage they

might cause. Researchers have

identified hundreds of anti-oxidants

in our foods, including vitamins C

and E; selenium and carotenoids

such as beta carotene and lycopene.

Numerous other phytochemicals

(chemicals derived from plants),

such as the polyphenols in tea and

Anti-oxidantsSorting facts from hype

Research on anti-oxidant supplementation in the form of pills

has yielded conflicting results. But one thing is sure: eating a diet

high in foods that are rich in anti-oxidants is a smart choice.

wine, have anti-oxidant properties.

Anti-oxidants also help prevent

heart disease by hindering

oxidation of LDL (low-density

lipoprotein), the harmful cholesterol

that damages arteries. Hundreds

of studies link diets rich in anti-

oxidants to a lower risk of cancer

and heart disease, as well as other

degenerative diseases.

RESEARCH IS ONGOING

Less clear is the effect of anti-

oxidant supplementation on health.

Some large-scale clinical trials have

reached inconsistent conclusions.

In five trials on the effects of anti-

oxidant supplements, results

ranged from a reduced incidence

of gastric cancer, to a possible

increase in the lung cancer rate.

In the US, two dozen studies on

the use of anti-oxidants to reduce

the risk of cancer and heart disease

concluded that people taking

supplements for the sole purposeof preventing heart disease or

cancer are basically

creating expensive

urine. The pooled

results from

studies found that vitamin E provides

no benefits to people suffering

from cardiovascular disease and

that beta carotene supplements

actually increase the risk slightly.

Although results to date have

been disappointing, research

continues. It may be that the

benefits of supplements show up

only after many years. For now,

anyone taking supplements withamounts of nutrients higher than

the RDIs should review their intake

with their doctor, particularly if

they are taking any prescription

drugs. High doses of vitamin E can

interfere with blood clotting and

can increase the risk of a bleeding

emergency. Some anti-oxidants

may also reduce the effectiveness

of the statin drugs, which are taken

to reduce cholesterol levels.


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Anti-oxidant powerResearchers have investigated and identified literally hundreds of anti-oxidant phyto-

chemicals in our food, from vitamins to pigments, that protect against disease, and

the list continues to grow. Here are the main ones:

ANTI-OXIDANT FUNCTION FOOD SOURCES

VITAMIN C

VITAMIN E

CAROTENOIDS

Beta carotene

Lutein, zeaxathin

LYCOPENE

FLAVONOIDS

Anthocyanidins

Hesperidin

Isoflavones

Quercetin

SELENIUM

CO-ENZYME Q10

Protects against heart disease, cataracts andpossibly macular degeneration.

May help prevent heart disease and prostatecancer, and slow progression of Alzheimers.

Protective against some cancers and heartdisease.

Protects against macular degeneration.

May protect against prostate cancer, lungcancer and heart disease.

Protective against cancer.

Protective against heart disease and cancer.



May help prevent prostate cancer, colon cancerand lung cancer.

May help reduce risk of heart disease. Workstogether with vitamin E.

Citrus fruit, tomatoes, melon, strawberries, kiwifruit, capsicums, broccoli.

Nuts and seeds, oils, fruits and vegetables.

Orange and dark green vegetables, includingcarrots, sweet potatoes, pumpkin, broccoli,kale, spinach, apricots, peaches and rockmelon.

Dark green leafy vegetables, corn, capsicums,spinach, cabbage, oranges.

Tomatoes, pink grapefruit, watermelon.

Blueberries, cranberries, blackberries, plums,blackcurrants, cherries, black grapes.

Citrus fruit and juices.

Onions, apples, berries, black grapes, kale,broccoli, red wine.

Soy, legumes, peanuts.

Whole grains, nuts, silver beet, onions, garlic,poultry, seafood, meat.

All plants and animal foods.


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cancer

EAT PLENTY OF

! Citrus and other fruit and dark green

or yellow vegetables for vitamin C,

! beta carotene, bioflavonoids and the

plant chemicals that protect against

cancer.

!

Wholegrain breads and cereals andother high-fibre foods to promote

smooth colon function.

LIMIT

! Fatty foods, especially those high in

saturated fats.

! Alcoholic beverages.

! Salt-cured, smoked, fermented and

charcoal-grilled foods.

AVOID

! Foods that may contain pesticide

residues and environmental pollutants.

Research has dramatically changed

our thinking about the role of diet in

both the prevention and the treatment

of cancer. Its increasingly clear that

some dietary elements may help

promote the development and spread

of malignancies, while others slow or

block tumour growth. Its estimated

that at least 35 per cent of all cancers

may be related to diet, especially one

high in saturated fat and processed

foods; it is believed that many cancers

could be prevented by dietary changes.

APPLES, BERRIES, BROCCOLI AND OTHER CRUCIFEROUS VEGETABLES and citrus fruit

contain flavonoids, which act as anti-oxidants. Flavonoids are also thought to prevent

DNA damage to cells.

TOMATOES AND TOMATO PRODUCTS contain lycopene, which has been found to have

protective effects against prostate cancer.

ONIONS AND GARLIC contain sulfur compounds that may stimulate the immune systems

natural defences against cancer, and theymay have the potential to reduce tumour

growth. Some studies suggest that garlic

can reduce the incidence of stomach cancer

by a factor of twelve.

GREEN TEA contains EGCG, a catechin that

may help fight cancer in three ways: it may

reduce the formation of carcinogens in the

body, increase the bodys natural defences

and suppress cancer promotion. Some

scientists believe that EGCG may be one of

the most powerful anticancer compounds

ever discovered.

BRAZIL NUTS, SEAFOOD, SOME MEATS AND

FISH, BREAD, WHEAT BRAN, WHEAT GERM, OATS

AND BROWN RICE are the best sources ofselenium, a trace mineral that is another

powerful cancer-fighter. In one major study,

selenium significantly reduced the incidence

of lung, prostate and colorectal cancers

in participants who received 200 mcg

selenium for 4.5 years. This has led to

follow-up studies investigating whether

selenium in combination with vitamin E

has a protective effect against prostate

cancer. Plant foods, especially wheat, provide

much of the selenium in the Australian diet

although their selenium content will vary

according to the selenium content of the soil

in which they are grown.

Top cancer-fighting foodsThe anticancer dietEat more fruit and vegetables.

Compelling data associate a diet that

provides ample fruit and vegetables

with a reduced risk of many of our

most deadly cancers. These foods are

rich in bioflavonoids and other plant

chemicals; dietary fibre; folate and

anti-oxidants from the carotenoid

family and vitamin C. All of these

substances may slow, stop or reversethe processes that can lead to cancer.

They do so through several protective

mechanisms: by neutralising or

detoxifying cancer-causing agents

(carcinogens); by preventing

precancerous changes in cellular

genetic material due to carcinogens,

radiation and other environmental

factors; by inducing the formation of

protective enzymes; and by reducing

the hormonal action that can stimulate

tumour growth. Folate is crucial for

normal DNA synthesis and repair, and

low levels are thought to make cells

vulnerable to carcinogenesis.

Reduce your fat intake. Equallyimportant is a reduced intake of

saturated fats. Numerous studies link

a high-fat diet and obesity with an

increased risk of cancers of the colon,

uterus, prostate and skin (including

melanoma, the most deadly form of

skin cancer). The link between fat

consumption and breast cancer is

more controversial. Experts stress

that no more than 30 per cent of total

kilojoules should come from fats, and

many advocate a 20 per cent limit on

fat kilojoules. Often, it takes only a

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their cancer risk. One is to consume

broccoli or related cruciferous vege-

tables several times a week. These

members of the cabbage family are

known to be appreciably high in

certain cancer-fighting compounds,

including bioflavonoids, indoles,

monoterpenes, phenolic acids and

plant sterols, precursors to vitamin D.

Sulforaphane, a chemical particularly

abundant in broccoli, is one of the

most potent anticancer compoundsidentified to date; various studies show

that eating broccoli several times a

week lowers the incidence of lung

cancer among smokers compared to

those whose diet does not include

the vegetable.

Low levels of vitamin C are linked

to an increased risk of many of the

cancers related to smoking. Because

smoking works to deplete the bodys

reserves of vitamin C, its a good idea

for smokers to increase their intake

of citrus fruit and other good sources

of this nutrient. Similarly, smoking

can deplete the bodys stores of folate

and other B-complex vitamins. The

increased consumption of lean meat,

grains, fortified cereals, legumes

and green leafy vegetables may help

counter this adverse effect.

Limit your consumption of

processed foods.People who eat large

amounts of smoked, pickled, cured,

fried, charcoal-grilled and processed

meats have a higher incidence ofstomach and oesophageal tumours.

Smoked foods contain polyaromatic

hydrocarbons that are known

carcinogens. The salt in pickled foods

can injure the stomach wall and

facilitate tumour formation. Nitrites,

commonly found in bacon and hot

dogs, as well as in processed meats,

can form nitrosamines, established

carcinogens. However, consuming

these foods along with good sources

of vitamins C and E reduces the

formation of nitrosamines.

few simple dietary changes to lower fat

intake; for example, choosing lean cuts

of meat; trimming away all visible fat;

eating vegetarian dishes several times

a week; adopting low-fat cooking

methods, such as baking and steaming;

and limiting the use of added fats such

as butter, margarine, mayonnaise,

shortening and oils.

Eat more fibre.Increased intake

of fibre may protect against cancer. Itspeeds the transit of waste through the

colon, which some researchers think

cuts the risk of bowel cancer. A high-

fibre, low-kilojoule diet also protects

against obesity and the increased risk

of cancers linked to excessive body fat.

Break high-risk habitsLimit your alcohol intake. Doctors

warn against heavy use of alcohol,

which is associated with an increased

risk of cancers of the mouth, larynx,

oesophagus and liver. Excessive

alcohol consumption hinders the

bodys ability to use carotenoids,

which appear to protect against these

cancers. Alcohol can deplete reserves

of folate, thiamin and other B vitamins,

as well as selenium. Folate is known

to reduce proliferation of cancer cells,

while low levels of folate are also

associated with an increased risk of

cervical cancer. Researchers have

found that giving folate supplements

slows the proliferation of otherprecancerous cells.

Stop smoking.Smoking, more

than any other single lifestyle factor,

increases the risk of cancer; stopping

the habit is the most important step

that a smoker can take to avoid cancer.

In addition to lung cancer, smoking is

strongly associated with cancers of the

oesophagus, mouth, larynx, pancreas

and bladder; recent studies also link it

to an increased risk of breast cancer.

For people who find it impossible to

stop smoking, there are some dietary

measures that can somewhat lower


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The suggestions in the following chart can help ensure nutritious and

delicious choices in fast food.

BEST PICKS GO EASY ON

JAPANESE

Teriyaki beef, chicken or prawn; yakitori chicken; miso soup;

stir-fries; sushi; sashimi; noodle soup dishes

ITALIAN

Pasta with tomato or marinara sauce; green salads;pizza with lots of vegetables and light on cheese;

minestrone soup

MEXICAN

Chicken fajitas, enchiladas, soft-shell beef taco, bean burrito

(hold the sour cream and cheese); salsa

GREEK

Lean souvlaki or chicken kebab with salad, dressing on the

side; tzatziki (cucumber in yoghurt)

BURGERS

Plain or vegie burger with lettuce, tomato, beetroot

and onions; grilled chicken on a bun

ASIAN

Soups; mixed vegetables; steamed rice, steamed dim sum;stir-fries; noodles with seafood, chicken or beef

SANDWICHES

Turkey, chicken breast, lean corned beef; grilled vegetables;

egg sandwiches; salad vegetables

SUB SHOPS

15-cm sub under 6 range, with beef, turkey,

chicken or seafood, lots of vegetables,

low-fat salads

CHICKEN

Roast chicken sandwich or wrap, grilled chicken,

barbecued chicken (remove skin)

Fast-food hunting?

Tempura dishes, tonkatsu (breaded,

deep-fried pork cutlets)

Pasta with cream sauces; doublecheese pizza with fatty-meat

toppings, cream sauces

Nachos and cheese, guacamole,

refried beans, fried taco shells

Stuffed pastry

Fries, onion rings, mayonnaise,

bacon and cheese toppings

Chicken wings, anydeep-fried dishes

Sausage or salami salad

with mayonnaise

Caesar, horseradish steak and

cheese; meatballs; fried

chicken fillet

Deep-fried, or nuggets, or fingers,

stuffing; chicken skin

Australia is ranked in the top

10 countries in the world

for fast-food consumption.

New Zealanders are only a little

behind. Some critics blame this

growing reliance on fast food,

which is typically high in fat, sugar,

salt and kilojoules, and the super-

sizing of portions for the increasing

incidence of excess weight and

obesity, especially in children

and teenagers. Everyone loves a

super value deal. But is it really a

bargain when you end up buyingunwanted fat, kilojoules and sodium

along with the bigger portion? A

decade ago, an original burger,

fries and coke at McDonalds in the

US contained 2770 kilojoules. Now

a super-size value meal contains

an incredible 6070 kilojoules, or

more than two-thirds of what most

people need in a day. Fast-food

chains often advertise combo

meals that offer reduced prices

if you buy multiple items. Some

fast-food establishments now offer

some lower-kilojoule, healthier

fare, but most foods at fast-food

chains are loaded with fat, salt and

kilojoules, and have very little fibre.

Most fast food is high in saturated

fat. Fried foods also tend to contain

significant levels of trans fats, the

manufactured fats created when

hydrogen is added to vegetable oil

to make it more solid and stable.

Fast-food chains such as

McDonalds have made commitments

to reduce saturated fats in theirproducts and to introduce more

nutritious menus or food items.

Many fast-food establishments

have added a variety of healthier

choices to their menus, including

salads, sandwiches, soups, low-fat

frozen yoghurts and juices. Some

chains also provide a nutrition

analysis on their websites or make

copies available in their restaurants

to help nutrition-conscious diners

eat healthily.

Fast foodEating on the run

Fast-food restaurants are spreading throughout Australia and

New Zealand, even being established in hospitals. According to

market research, 30 per cent of Australians are eating fast food

at least once a week.


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naturally occurring soil bacterium

that is toxic to the larvae of several

species of insects but harmless to

wildlife and people. Not all of these

organic pesticides are harmless,

howeversome can cause allergic

reactions. Naturally occurring

copper compounds can also be

used in organic agriculture, even

though they are potentially toxic in

large quantities.

Organic foods can also becontaminated with synthetic

agricultural chemicals carried

by the wind from other fields,

or persist in the soil. Still, the

pesticide levels are much lower

than in conventional foods. A

survey in Victoria tested samples

of organic produce for pesticide

residues and found that residues

were at or below detectable limits.

This contrasts with a study in the

United States where organically

grown products had lower levels of

residues than conventionally grown

food, but still contained about one-

third the quantity.

IS ORGANIC FOOD MORE

NUTRITIOUS?

Some studies suggest a difference

in nutritional value, but they

are far from conclusive. One

study published in the Journal of

Agricultural and Food Chemistry

found that frozen organic cornhad 52 per cent more vitamin C

than conventional corn. An Italian

study in the same journal found

that organic peaches and pears

have higher levels of polyphenols,

and slightly more vitamin C (8 per

cent). Another found that organic

soup had more salicylic acidan

anti-inflammatory compound found

in foodthan nonorganic soup.

Even if the differences in these

studies are real, they are small.

Youd get a lot more vitamin C

Only a few years ago,

organic foods were found

solely in health-food shops

or at farmers markets. Today

supermarkets stock organic fruit

and vegetables, meats, milk,

poultry, eggs, cereals, honey, wines,

yoghurt, cream and cheeses. The

organic industry is growing rapidly,

with increases of 2030 per cent

annually.

Consumers are willing to spend

more money for organic foods,

which are now much improved in

quality and variety. But what are

they getting for the money?

THE MEANING OF ORGANICOrganic food is produced by

farmers who grow, handle and

process crops without synthetic

fertilisers, pesticides or herbicides,

or artificial ingredients. Organic

food is not irradiated and does

not contain genetically engineered

ingredients. Organic meat, poultry,

eggs and dairy products come

from animals that are given no

antibiotics or growth hormones.

Organic food crops can be grown

with pesticides, howeverjust not

synthetic ones. One popular organic

pesticide isBacillus thuringiensis, a

Organic foodsAr e the y wo rth the cos t?

If you are concerned about pesticide residues in foods today, you

can turn to organic productsbut dont expect them necessarily

to be nutritionally superior.

Whats best to buy?

Organic food is often more expensive, but one way to save money is to

buy organic produce only for those foods where the nonorganic examples

have been documented to have the highest pesticide residues.

! Fruit: peaches, nectarines, apples, grapes, pears, cherries, raspberries,

strawberries.

! Vegetables: green beans, spinach, capsicums, celery and potatoes.

! Meat: Most people worry about fruit and vegetables, but animals accumulate

more residues, especially in their fat. Cattle raised for organic beef have not

had hormone implants, a practice that occurs in many other cattle.

! Organic poultry and eggs will not have been given routine antibiotics as growth

promotants.

! Wheat products, including cereals. These have not been treated with fumigants

during storage.

Organic labelling

Organic-certified produce means the food was grown, harvested, stored and

transported without the use of synthetic chemicals, irradiation, genetic engineeringor fumigants. While exported organic produce must meet the National Standard

for Organic and Biodynamic Produce, the Food Standards Code has no specific labelling

requirements or restrictions for organically grown food in Australia.

However, foods sold as organic are expected to contain negligible

quantities of pesticide residues. To ensure any food you buy is

organically grown, check for the Organic Retailers and Growers

Association of Australia (ORGAA) notice, which should be prominently

displayed in the shop. Choose foods labelled certified organic from an

accredited certifying organisation. Also check any packaging for the

growers name and certification number. Claims that a product is

natural or chemical free do not equate to organically grown.


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eating an extra orange than in

choosing organic corn for dinner.

The label Certified Organic is

not meant to be a nutrition claim.

Nor does it mean that the food is

any less likely to be contaminated

with pathogens that cause food-

borne illness: Organic chickens and

eggs can be contaminated with

salmonella and other food-borne

pathogens, just like conventional

chickens and eggs.

THE SAFETY FACTOR

Is organic food safer to eat than

conventionally produced food?

Synthetic pesticides, herbicides,

fungicides, insecticides and other

agricultural chemicals can have

adverse health effects on the farm

workers who use them. But the

evidence is not conclusive about

their effect on consumer health.

What needs to be determined is the

effect of lower levels of intake over

a lifetime, which is more difficult

for researchers to establish.There may be a greater benefit

in shielding children from pesticide

residues since their bodies are

smaller and they eat a less varied

diet. In a University of Washington

study, preschoolers whose families

ate primarily organic foods

had much lower urine levels of

organophosphate pesticides. While

the researchers found that children

who ate conventional foods were

more likely to be exposed to these

pesticides at levels above those

recommended by the United States

government, such guidelines have

a wide margin of safety. So theres

no clear evidence that there is a

risk to eating conventional food, or

a benefit to eating organic ones.

Environmental benefits are more

clearly established. Agriculture

that relies on organic methods

helps prevent soil erosion, protects

groundwater and preserves wildlife.

THE BOTTOM LINE

Australians and New Zealanders

enjoy an abundant and safe food

supply. However, it comes with a

price. Scientists are concerned that

modern agricultural methods and

our liberal use of pesticides are

upsetting the delicate ecological

balance and creating major

problems. We have seen this in thepastfor example, the decimation

of bird populations that led to the

banning of DDT. There are also

questions about the link between

pesticide use and cancer rates.

Consumers who are concerned

about chemical residues can now

purchase organic alternatives.

stroke

EAT PLENTY OF

! Fresh fruit and vegetables for

vitamin C, potassium and important

anti-oxidants.

! Nuts, seeds, vegetable oils, wheat

germ for vitamin E.

! Oily fish for omega-3 fatty acids.

! Oat bran, legumes, linseeds, psyllium

and fruit for soluble fibres.

! Onions and garlic, which may help to

prevent blood clots.

LIMIT

! Animal and dairy products that are

high in saturated fats and cholesterol.

! Salt, which can raise blood pressure.

! Alcohol use.

AVOID

! Smoking.

! Excessive weight gain.

Over 48,000 strokes occur in Australia

each year. Stroke is the third-highest

cause of death and a leading cause of

disability. In New Zealand, around 7000

strokes occur each year, with a higher

incidence occurring in Pacific Island

and Maori people, who are more likely

to suffer a stroke at a younger age. The

death rate from strokes is declining,

but nearly a third of all strokes are

fatal and at least half result in disability.

Approximately 88 per cent of all

strokes are ischaemic, occurring when

a clot blocks blood flow to a part of

the brain. Most of these clots form in

an artery that is already narrowed by

atherosclerosis, either in the brain itself

or, more commonly, in the carotid

artery in the neck. Ten per cent are

haemorrhagic strokes, in which there

is bleeding in the brain, such as from

a burst blood vessel or severe headinjury. Haemorrhagic strokes, which

are more likely to be fatal than those

caused by clots, are more common in

people with high blood pressure.

The warning signs of a stroke

include sudden weakness or numbness

of the face, arm and leg on one side

of the body; difficulty speaking or

understanding others; dimness or

impaired vision in one eye; and

unexplained dizziness, unsteadiness or

a sudden fall. Immediate treatment is

critical, even if the symptoms disappear,

as in the case of a mini-stroke (transient

ischaemic attack), a common prelude

to a full-blown stroke. Prompttreatment can be lifesaving, and it may

also minimise permanent damage,

which can include impaired movement,

speech, vision and mental function.

Preventive measures

Despite the fact that we have a better

understanding of the underlying

causes, key risk factors, such as high

blood pressure, heart disease, arterio-

sclerosis and diabetes, many people

persist in a number of unhealthy

lifestyle habits that increase the risk of


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Diet alone can reduce the

risk of stroke by 43 per cent

A study of more than 43,000 health

professionals showed that men who

ate about 85140 g of fish one to three

times a month were 43 per cent less

likely to have an ischaemic, or clot-

related, stroke during 12 years of

follow-up. Men who ate fish more

often did not reduce their risk anyfurther, suggesting that a small amount

works just as well as a larger one.

And, a study of nearly 80,000 women

found that eating fish was linked to

reductions in the risk of ischaemic, or

clot-related, strokes, which account

for over 80 per cent of all strokes.

The study showed that women who ate

about 120 g of fish two to four times

weekly cut their risk by 48 per cent.

Slight risk reductions were also found

in those who ate fish once a week

or less. Another study suggests that

both men and women can reduce their

ischaemic stroke risk by consuming

five to six daily servings of vegetables

and fruit.

Did you know?a stroke; these include smoking,excessive use of alcohol, obesity and

a sedentary lifestyle.

Diet plays an important role in

reducing or eliminating these risk

factors.In fact, many of the same

nutritional recommendations made for

people who have heart disease, high

blood pressure and blood cholesterol

levels apply to people who are at risk

for, or who have had, a stroke.Adopt a diet that is low in fats.

A good starting point is to reduce

your consumption of fats, especially

saturated fats of animal or vegetable

origin, and trans fats. Fruit, vegetables,

lentils, legumes and whole grains

should be eaten for their vitamins,

minerals and flavonoids. Many of these

foods, especially oats, lentils and

linseeds, are high in the soluble fibres

that help control cholesterol levels and

reduce the risk of atherosclerosis. A

wholegrain-based diet may similarly

help reduce the risk for this condition.

Preliminary evidence suggests that

resveratrol, a phytochemical found

in grapes, nuts and red wine, may

inhibit blood clots and also help

relax blood vessels. Population-based

studies suggest that dietary flavonoids,

particularly quercetin, which is found

in apples, onions and berries, may

reduce fat deposits in arteries that can

block blood flow to the brain.

Get lots of omega-3s.A number of

other foods appear to lower the risk of

a stroke. Some fish are rich in omega-3fatty acids, which help to prevent

blood clots by reducing the stickiness

of blood platelets. Doctors recommend

eating two fish meals a week,

especially salmon, trout, mackerel,

sardines, swordfish or gemfish. Other

sources of omega-3 fatty acids include

walnuts and walnut oil, canola oil,

linseeds, soy beans and leafy greens.

Eat plenty of garlic and onions.

Garlic and onions appear to decrease

the tendency of the blood to clot, and

may also boost the bodys natural clot-

dissolving mechanism.

Try Black Cloud ear mushrooms.

A Chinese mushroom, also called thetree ear mushroom, may have similar

beneficial effects. This mushroom is

available from Asian grocers and some

supermarkets, fresh or dried. It makes

a tasty addition to soups, stir-fries and

casseroles. One study suggested that a

tablespoon of the soaked mushroom

consumed three or four times a week

may be as effective in preventing

strokes and heart attacks as a daily

aspirinbut without the risk of

gastrointestinal irritation that aspirin

may cause.

Consume these foods for the right

vitamins, minerals and anti-oxidants.

A growing body of scientific evidence

shows that vitamin E, too, reduces the

tendency to form blood clots. Foods

high in this anti-oxidant include wheat

germ, nuts, seeds and green leafy

vegetables. Other anti-oxidants include

vitamin C, which strengthens blood

vessel walls and thus may protect

against brain haemorrhages; most fruit(especially citrus) and vegetables

are good sources of vitamin C.

Fruit and vegetables are high in

potassium, an electrolyte that is

instrumental in maintaining normal

blood pressure.

Anyone who has high blood

pressure, or a family history of this

disease or of strokes, should limit

salt intake; the average intake of

sodiuma main component of salt

increases the bodys fluid volume and

is a major cause of raised blood

pressure.

Limit alcohol.Numerous studies

link excessive alcohol use, defined asmore than two drinks a day for men

and one for women, to an increased

incidence of stroke; the risk is

compounded if the person also

smokes. The best approach is to

abstain completely from smoking

and to use alcohol in moderation.

Exercise.Regular exercise is helpful

not only in reducing the risk of a

stroke and heart attack by helping

control weight and blood cholesterol

levels, but also by promoting an

enhanced sense of wellbeing.


13/13

Foods that Harm, Foods that Healis published by

Readers Digest (Australia) Pty Limited

80 Bay Street, Ultimo, NSW 2007

Edited by Samantha Kent

Art Director Carole Orbell

First published 2012

Material for this booklet first appeared in

Readers DigestsFoods that Harm, Foods that HealCopyright Readers Digest (Australia) Pty Limited 2006

Copyright Readers Digest Association Far East Limited 2006

Philippines Copyright Readers Digest Association Far East Limited 2006

All rights reserved. This volume may not be reproduced in whole or

in part in any form without written permission from the Publisher.

Readers Digest and The Digest are registered trademarks of

The Readers Digest Association, Inc., New York, USA.

Prepress by Sinnott Bros, Sydney, Australia

Picture credits: Cover image Readers Digest.

All other images courtesy of Shutterstock.

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